SPHINX AND COBRA / BHUJANGASANA
Technically, “bhujangasana” refers to cobra pose; whereas sphinx
is often taught as a preliminary asana, the term is being applied to it here.
Benefits: All versions of sphinx, cobra, and locust alleviate tension in the
back and shoulders; strengthen low back and postural muscles; open the chest;
stimulate the kidneys and adrenal glands and rejuvenate spine and spirit.
Preparation for: same poses without the wall and for more intense backbends
such
as upward facing dog, wheel, and bow
Contraindicatioins: rotator cuff and other shoulder injuries, low back pain
Drishti: varies with neck flexibility (tip of nose, third eye, up)
Do:
•
press toes or balls of feet and heels into wall to activate legs
•
keep tailbone tucked and thighs internally rotating
•
keep shoulder blades moving towards each other
•
draw sternum forward and then up; avoid compression in lower back
Pointers:
*in sphinx (above), forearms press floor; elbows draw towards ribs
* in cobra variation below, slightly bend elbows; hands move towards feet
